Pedometer Steps is an exercise style which is flexible enough to integrate into your life rather than add it on as an extra. Small hand weights fit in very well as they are suitable to carry while walking, holding one in each hand and bending your arm at the elbow, swinging the opposing leg and arm. Try them out first to see that they’re comfortable but it should be no problem since you are walking short distances. This would introduce light weights into your pedometer steps program and increase the exercise benefit of walking for weight loss.
Weight training has been of most benefit after the initial walking phase for me. Like most things the two together is much better than one alone on an ongoing basis but starting usually requires a step at a time (excuse the pun). I also found that some small problems when I started walking directly benefit from weights or specific exercises.
So if, for example, stepping up strains something then building the appropriate muscle will solve that very quickly.
My suggestions:
1. Use small weights when walking to build your upper body muscles.
2. Write down the niggles or worries that may affect your future walking, pedometer steps or weight training.
The purpose of this last is to work through and resolve the issues which might stop you progressing.
If you wish you may use this blog to record your progress. Simply record your issues and progress in the comment section.
Technorati Tags: pedometer steps, walking, walking for weight loss, weights
One of the easiest ways to add weights to your aerobic walking program is to carry light hand weights while doing dedicated walks. This means that when counting pedometer steps to achieve your daily target, say it is 10,000, you may use specific walks to achieve that goal or, as with many of us, wear your pedometer all day and count all the steps or movement during the day towards that target.
If you wish to add weights which increases your heart rate and conditions the arm muscles, obviously carrying them around all day is impractical and unnecessary as the benefits of weight training can be achieved over a shorter time than that. Wearing weighted clothing or bands which fit to the body simulate the effect of being overweight and your body has to work harder (burn more calories) to move your body around.
The disadvantages of carrying weights while out walking specifically to achieve your pedometer steps can be anticipated. The main one is that if you are just starting to carry weights and for some reason don’t like them in the middle of a walk, what do you do? If you are uncertain of technique it may take you a while to adjust and if you are finding it uncomfortable or painful you will have to dispose of them into a bag or with a friend etc. Using small free weights is unlikely to cause most people any worry but there will always be occasions when someone takes weights which are too heavy or too big to fit into their hands etc.
This is why I am a big fan of counting pedometer steps using exercise or walking DVDs such as Walk Away the Pounds. These are effectively walks which rack up the miles (or mile) and include using weights at specific guided points. You can be sure that your body is warmed up, that you use them correctly, and of course you can start gradually until your fitness level matches that required for what is a very strenuous 3 miles, for instance.
The other obvious solution is to use hand weights while walking for weight loss on a treadmill although if you are already in a gym rather than at home why not use the weight equipment or do a class?
For those who do their pedometer steps while watching TV adding hand weights is also quite easy.
Bend the arms at the elbows and use a controlled swing, alternate arm to leg. Carry a weight which is comfortably held in your hand and start with a smallish weight, say 1 to 2 kilos for men and women maybe 0.5 kilos to start.
Good luck!
Technorati Tags: pedometer steps, walking for weight loss, weights
